Do you experience uncontrollable sugar cravings? It never ceases to amaze me just how many people struggle with sugar cravings.
When I work with clients and help them transition to a traditional foods diet often the sugar cravings stop in a matter of days. For most it really doesn’t take anything more than eating real food with good healthy fats and protein.
However, everyone is different and for some those sugar cravings don’t fade that quickly. When I sense a client will need a little extra support, I always give them the Sugar Buster.
In fact just last week I had a new client drop 9 pounds in two weeks and she credited the Sugar Buster with her success in stopping sugar cravings. I posted her success story on my Facebook page and then asked if anyone knew about the Sugar Buster. No one did but comments came pouring in asking me to please post the recipe. Here’s just a few comments:
“I’d love to know! I always crave chocolate in the afternoons”
“Please share. I can’t stop eating sugar!”
“We’re all waiting! Tell us tell us!”
“Inquiring minds want to know!”
Yes, sugar addiction is very real these days. If you consider yourself a sugar addict, give the Sugar Buster a shot. It certainly can’t hurt to try.
Best of all, it’s sooooooo easy.
Here’s what you do. Get the following three things: coconut oil, a nut butter of your choice and raw honey. Not that you need a picture to figure that out but for the sake of pictures on my blog…
To be honest, I’m not a huge fan of Nutiva coconut oil. But they had a good sale going at my local co-op so I grabbed some. And they had this on the label which I’m looking for more and more on everything I buy:
Not that coconut oil is ever genetically modified. It’s not. But I still like to support companies that use this label.
As far as nut butters go, just make sure you’re using a good quality organic nut butter and not some rancid vegetable oil-based crap like Jif or Skippy.
You can find a good online supplier of coconut oil here and nut butters here.
And finally, make sure you’re using real, raw honey as most conventional honey really isn’t honey.
You can get real, raw honey here.
Note: The above links are affiliate links. To read more about affiliate links click here.
So here’s all you do:
1. Mix equal parts nut butter of your choice and coconut oil.
You might have to melt the coconut oil a bit to get it to mix well. I did this on a 90 degree day so it wasn’t a problem.
2. Mix in raw honey to taste.
3. Transfer to a glass mason jar that you can carry around with you at all times.
There it is on the left. And yes, it basically just looks like a jar of peanut butter.
4. Use as needed when sugar cravings hit.
That’s it!
The idea here is that the honey will satisfy the sugar craving while the good fats and protein in the nut butter and coconut oil will slow your digestion and satiate you.
So give it a shot and let me know how it goes!
Have you overcome sugar cravings? What’s worked for you? Please share in the comments below.
Why aren’t you a fan of Nutiva coconut oil?
Just the taste, that’s all.
Thanks for posting. One question, What if a person is allergic to nuts? What, if anything could be substituted?
You might try a seed oil, like sunflower seed. There’s also a company on my site that sells pumpkin seed butter. You can check ‘em out here: http://bit.ly/11C7Ug5
Someone also posted on my Facebook page that they use cocoa butter (just the butter, not the chocolate)in place of the nut butter. You can perhaps also try some coconut cream (not milk) and just use that with the honey.
Good luck!
The only coconut cream I know has lots of sugar in it. Check the label before purchasing.
I believe he said “coconut oil” not coconut cream. And that is also pictured.
How do you use this? When you feel the craving using it like a spread on something, take a spoonful like medicine?
Either one!
I’m thinking a little cocoa powder (or carob powder) added could send this nifty little sugar buster over the top! AND a dash of salt, because that seems to enhance flavors of sweet things…
Definitely! I frequently add sea salt to unsalted nut butter.
FANTASTIC!!! Thanks for this tip. I mixed this up, took a bite and feel so full…I’m kind of shocked. I want more, but can’t possibly eat one more thing!
Yup, that’s how it works.
When this appeared on your FB page there were also a number of conversations ANTI Honey - they seem to be absent. However, as not to begin another rant, perhaps you would like to comment on Chromium Picolinate — 1,000 mg daily as a NON sugar/honey alternative to dampen (do away with) sugar cravings all together. I still believe honey even in small amounts created an insulin spike so avoid it and all other sweeteners (except stevia) like the plague. Appreciate if you will write about this. Thank you.
Clare, your comment was more helpful to me than the whole article. Thank you. I think that sounds better to try than this mixture, which I agree will spike insulin levels. Greatly appreciate your wisdom.
Do what works for you Clare. If even raw honey causes sugar imbalances for you then obviously avoid it. Those with diabetes and other blood sugar handling issues may certainly be more sensitive to even natural sugars. Most are fine with a little though in combination with other foods. I have not used chromium picolinate in my practice. I find most do beautifully without supplements when dietary changes are made.
Although each case of diabetes is different
, as a general rule even diabetics can use the nut butter, honey, coconut oil delight without spiking a high reading since the honey is offset by both protein and fat. It is in the balance and portion size. This I learned in a diabetes class when I developed type 2 diabetes about 15 years ago. They emphasized the balance of carbs, protein, and fats with every meal or snack as well as portion size.
Clare, I don’t know why you would concern yourself with honey spiking your insulin at the moment as this post is for people who ARE addicted to sugar. You obviously are not addicted to sugar or you wouldn’t bother with a comment like that.
this sounds good!
can we add unsweetened cocoa powder to get our chocolate fix too?
Sure thing just use a good quality product.
This looks like just the thing I’ve been needing. I was doing really well with my sugar cravings for a long time, but then something happened and I started craving it so bad! There were days when I would eat 4-5 donuts at a time! It’s much better now, but sugar is still a big problem.
Thanks for sharing!!
[...] you suffer sugar cravings? Here is a great sugar buster for [...]
How long will the mix last and does it need to be refrigerated?
my cousin taught me this same trick but she freezes it in muffin tins so they are like a cookie! nice option for the summer
Oh I might try that as well. It would be perfect for my kids who love special treats! But I do not have the time to make healthy deserts very often.
What a great idea! I can’t wait to try. I eat all real foods and have been off sugar for a couple of years; but I still get bad sugar cravings. Mostly because my body is naturally low in calcium so I try to stay on top of that.
Thanks
This sounds awesome…I have organic raw honey but I also have manuka honey. That with healthy coconut oil and a nut better. Mmmmm Thanks!
Should say nut butter!
I just made this and it is wonderful! I am trying the suggestion of freezing some. My kids loved it too!
Since my family is not a huge fan of the flavor of coconut oil, I buy Expeller pressed coconut oil, absolutely no smell or flavor of coconut, I buy from Wilderness Family Naturals and is is my favorite of a few I have tried.
Can’t wait to make this, darn those sugar cravings!!
Hmm interesting. I suffer badly with sugar cravings. I did a diet years ago that recommended a tsp of PB, was surprisingly effective.
I can’t stomach coconut oil or peanuts but I have some unrefined cocoa butter and could get hazelnut butter locally I think, might give it a try.
I made a similar concoction when i was a kid, we called it “the good stuff” it was a snack we kids would make when there was nothing sweet to snack on when we got home from school. Of course we were using whatever was in the cabinets, including white and brown sugar,and cocoa powder, but always the main ingredients were p butter and honey!
I’m counting calories so I’m curious as to how many calories is in this and what the serving size would be…
[...] How to Stop Sugar Cravings with the Sugar Buster [...]
Oddly enough, I’ve been doing this exact same thing for a while. I do use Nutiva coconut oil and peanut butter, but Manuka honey for the sweetness instead of summer-flower honey or other raw/unpasteurized honey (not that there is a problem with other honey, but I like the thickness and taste of Manuka).
Filling an ice cube tray (only half way, however) so I can just pop one in my mouth and let it melt like candy when a big craving hits!
That’s a good idea!
I mixed some dark chocolate almond butter and coconut manna. I figure that should be sweet, fat, protein enough, right?
Saw this on the GAPS website a couple years ago: “The basis for addictive behaviour is blood sugar abnormalities. It is the swinging blood sugar levels that create lack of neurotransmitters in the brain (dopamine in particular) and desire to boost them with an addictive substance or behaviour. It is imperative for these people to keep their blood sugar at a normal level all the time. The way to do it is by consuming fat at frequent regular intervals! The best fats are raw butter, coconut oil or any animal fat. They need to be consumed every 20-30 minutes throughout the day. In the initial stages, when sugar cravings are strong, here is what I recommend: mix raw butter with some raw honey to taste (not much, just enough to please your taste buds), put this mixture into a glass jar and carry it with you everywhere. Eat 2-3 tablespoons every 20-30 minutes, even more often if the sugar cravings are bad. Raw honey in the butter will help to restore low blood sugar instantly, improve the taste of butter and add enzymes which help to digest the fat. In parallel carry another jar with you with coconut oil and eat that as well at regular intervals. With meals and snacks eat plenty of animal fats. Follow the GAPS diet strictly; it will restore your normal production of neurotransmitters naturally, and remove addictive behaviour for good.”
Are you saying that short of doing the GAPS diet, the sugar cravings won’t go away? That would be terrible for me because I am unable to do the GAPS diet due to health problems (can’t do the cooking).
Not sure why, but taking any amounts of Chromium sends my heart into flutters. I avoid it at all cost. I’m hoping this blend will help with my sugar cravings.
[...] Got an insatiable sweet tooth? Fearless Eating gives his solution to stop sugar cravings. [...]
I mix together sunflower seed butter with good quality protein powder (Sun Warrior in chocolate or vanilla)and thin it out with a bit of almond milk. It’s delicious,especially when spread on a piece of high-protein tortilla or pita.
[...] How to Stop Sugar Cravings with the Sugar Buster [...]
[...] How to stop Sugar Cravings from Fearless Eating [...]
[...] How to stop Sugar Cravings from Fearless Eating [...]
This post came at the perfect moment. I just decided to cut my sugar though I knew it would be painful. I had a jar of coconut oil that I had no idea what to do with it, a jar of organic peanut butter, and we just harvested 300lbs of raw honey from our own hives. I refrigerated the mixture and it tasted like a peanut butter cup. It made the transition so easy. The whole sugar cycle of spikes and crashes morning till night is gone. Thank you for this.
[...] simple carbs. One of my favorite recipes for my clients who battle sugar cravings is this ‘Sugar Buster‘ from Fearless Eating! Try it, it [...]
My biggest problem with sugar cravings is in my coffee and for baking. What are the best sugar substitutes for these 2 things?? Thanks-any info is helpful-I’m new to this real food stuff.
Hi Vicki, the best natural sweetener is raw honey followed by maple syrup. But if you’re looking for a 100% non-sugar subsititute I’d recommend trying stevia. It wouldn’t work for baking but you could try it in your coffee. Also, check out a blog I wrote about healthier coffee drinking: http://www.pvnutritionaltherapy.com/6-tips-for-healthier-coffee-drinking/
Amazing! Its actually remarkable post, I have got much clear idea
regarding from this paragraph.
Hello, This recipe looks wonderful. However, to me, eating honey is the same as eating sugar, and as soon as I am not eating it anymore I start to crave it again (sugar, honey, grain, whatever form of sugar I can get my hands on). If I don’t have some form of sugar be it bread, fruit, carbs/grain of some kind, I go nuts and feel just horrible - just like a drug addict. If there is no sugar around I over eat whatever there is. I have tried drinking water and still do but it doesn’t solve my problem. I have battled with this for many years. Do you have any ideas on this problem? I want so much to be able to stay off of grain and sugar but I just can’t do it. I wish I knew what is going on with me!
Hi Rose, when you do eat sugar and grains, how do you feel? Bloated? Irritable? Or perhaps well and balanced?
Craig, thank you for this information as I am so addicted to sugar. I bought some local honey from a friend and in the afternoon when the sugar craving hits me, I have been taking a tsp of each honey & peanut butter and it seems to help. I will try your recipe with real Nut Butter & the coconut oil and see if I can do that at night.
After I eat, I feel so full and can’t take another bite but you can be sure that I will reach in the cookie jar for some cookies. Later at night when watching TV I will get 2 or 3 cookies, my favorite Mr. Christie Oreo, Vanilla Oreo, Fudgee-O, Pirate cookies. Well, 2 o3 3 don’t satisfy me so I will get 2 or 3 more. Quite often I will eat about a dozen of these cream filled cookies about an hour before I go to bed. I am not overweight and everybody always ask how I stay so small as most know about my cookie addictions. I’m sure I am hurting my health with this addiction so thanks again and I will try your recipe.
Thanks Craig -
I tried your sugar buster recipe for the first time last night and was very apprehensive about the amount of oil. The mixture is quite liquid at normal room temperature in Arizona. I added a handful of unsweetened shredded coconut to thicken it up a bit and it tasted great! After two spoonfuls I was too full to eat anymore, no matter how much I wanted to.
I had been making nut butter mixes for dessert using maple syrup and protein powder, and it was way too easy to eat more than 1/3 cup of that. The extra coconut oil really cuts the cravings fast! Now if only I could find a way to carry it with me. The sugar buster mixture is too oily and liquid to stay in a jar.
I really dislike this sugar buster…i eat a teaspoon full of this and i dont want sweets for the rest of the day! horrid stuff : ) Hahaha….nice to have though when I am out of fair trade dark choclate but full of cravings : ) thanks
Deb, ha ha! I like it.
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